Saturday 5/1/2010

Team Bear Complex.

Post time to comments.

Friday 4/30/2010

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

What music would you like to hear in the gym? Post to comments.

Thursday 4/29/2010

3 Rounds for time

400m Run

10 Right arm Kettlebell Snatch

10 Left arm Kettlebell Snatch

15 Pull-ups

Post time to comments.

Mary posing for the camera.

4/28

Rob 6

Janay 6

Mike 6

Jake 10 Rx

Bill 6

Ken 4 Rx

Erin 8

Doreen 8

Alicia 8

Nick 5

Deb 8

Mary 9

Wednesday 4/28/2010

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Post number of rounds completed to comments.

4/27

Janay 6/4 175

Phil 5/3 185

Trish 6/3 55

Mary 7/5 65

Jake 10/8 135

Melanie 6/4 65

Daniel 6/5 45

Kara 7/4 85

Anthony 10/5 20

Danielle 4/4 125

Deb 7/3 125

Mike 7/3 115

Tuesday 4/27/2010

Death By Tabata

Perform:

Alternating Tabata Deadlift and Burpee

Professional - 275 lbs

Collegiate/Amateur - 185 lbs

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

*The entire workout should take 8 minutes.

Enlarge image

Amanda Miller July 16, 1985 - April 23, 2010

4/26

Mike 16:42

Janay 16:55

Rob 10:02

Mary 10:34

KBro 11:38

Trish 12:41

Alicia 11:15

Doreen 11:58

Bill H 12:52

Phil 18:42

Jason 19:33

Monday 4/26/2010

For time:
50 Wall ball shots, 20 pound ball
25 Pull-ups
40 Wall ball shots, 20 pound ball
20 Pull-ups
30 Wall ball shots, 20 pound ball
15 Pull-ups
20 Wall ball shots, 20 pound ball
10 Pull-ups
10 Wall ball shots, 20 pound ball
5 Pull-ups

Post time to comments.

Sunday 4/25/2010

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Great job everyone on "Murph"!!! Everyone was under an hour, very impressive!

3/24

Bill H 43:17

Christine 44:45

Doreen 45:40

Chris 47:48

Matt 40:09

Danielle 46:29

Deb 49:34

Bill M 50:09

Ken 51:50

Lee 51:26

Rob 50:21

Mike 52:28

Saturday 4/24/2010

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Friday 4/23/2010

Three rounds for time of:

Walking Lunges
50 Back Extensions
50 Sit-ups

Post time to comments.

30 Muscle-ups for time

Post time to comments.

If you cannot do muscle-ups this will be a skill day and we will work on them.

4/22

Lee 25:28 75 lbs.

Chris 16:39 65 lbs.

Ken 19:46 Rx

Doreen 13:37 55 lbs.

Deb 13:42 45 lbs.

Kara 13:42 45lbs.

Trish 14:55 35lbs.

Alicia 13:06 35lbs.

Wednesday 4/21/2010

Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps

Post time to comments.

Tuesday 4/20/2010

Clean one rep every minute on the minute for 15 minutes.

Post loads to comments.

POSE or not, what needs to be improved? Post to comments.

Monday 4/19/2010

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Sunday 4/18/2010

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Saturday 4/17/2010

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Endurance Seminar today at 12pm.

Friday4/16/2010

Row 500m

Rest 1 min

6 rounds

Run 400m

2 min rest between rounds

Post total time to comments

Endurance training this Saturday at 12p.

Phil 12 rnds Rx

Rob 16 rnds Rx

Chris 10

Trish 11

Kara 18

Alicia 23

Nick NFT

Deb 26

Mike 20

Thursday 4/15/2010

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post number of rounds completed to comments.

Enlarge image

In the barbell clean (and snatch), completion of the pull or full extension occurs ideally with knees and hips completely open, arms long, and the shoulders behind the bar.

Wednesday 4/14/2010

One Rep Max Clean

Post weight to comments.

4/13

Chris 20:50

Phil 21:01

Lee 19:39

Doreen 23:31

Mike 25:57

Christine 24:56

Deb 22:43

Kara 22:22

Danielle 23:23

Tuesday 4/13/2010

5 Rounds for time of:

10 Thrusters

20 Kettlebell swings

400m Run

Post time to comments.

Monday 4/12/2010

Tabata Row

Rest 1 min

Tabata Pull-up

Rest 1 min

Tabata Push-up

Rest 1 min

Tabata Sit-up

Rest 1 min

Tabata Squat

Post lowest number per round to comments.

Sunday 4/11/2010

10-9-8-7-6-5-4-3-2-1 Reps

Deadlift

Push-ups

Squats

Sit-ups

Post time to comments.

Thanks to Mike for his Paleo/Zone seminar today. It was very informative and I hope everyone learned a lot. To all who were not able to make it today please let me know if you would like to participate in the Paleo/Zone challenge.

Saturday 4/10/2010

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Friday 4/9/2010

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Thursday 4/8/2010

AMRAP 20 min

Right Kettlebell bear x5

Left Kettlebell bear x5

Run 400m

Post time to comments.

Reminder: Paleo/Zone Seminar April 10th at 12pm $10

4/7

Rob 11:21

Phil 11:44

Janay 12:58

Kara 11:27

Deb 12:53

Wednesday 4/7/2010

Row 500m

3 Rounds

15 Wallballs

25 Kettlebell swings

35 Squats

Post time to comments.

Tuesday 4/6/2010

AMRAP in 15 min

10 Power Cleans

10 Knees to Elbows

Post rounds to comments.

4/5

Kara 425

Erin 355

Rob 545

Paul 545

Mike 395

Lee 855

Janay 665

Julie 475

Ken 675

Bill 865

Phil 795

Doreen 405

Bill H 325 Deadlift

Monday 4/5/2010

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Reminder our Paleo/Zone Seminar will be Saturday April 10th.

Sunday 4/4/2010

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

4/3

Doreen 33:38

Danielle 34:59

Bill H 37:47

Rob 29:09

Bill M 35:37

Mike 36:09

Phil 38:39

Saturday 4/3/2010

MISSION!

4/2

Lee 10 rnds

Paul 11 rnds B

Rob 15 rnds

Phil 11 rnds

Danielle 11 rnds B

Kara 8 rnds B

Friday 4/2/2010

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

4/1

Mike 237

Janay 249

Paul 250

Lee 239 Rx

Julie 175

Phil 258 Rx

Rob Rx

Kara 197

Doreen 234

Danielle 214

Deb 203

Thursday 4/1/2010

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.